Posts: 38
1/25/10 6:46 A

Nice workout! I am a big fan of the "as many rounds as possible in X amount of time" workouts.

Posts: 285
1/24/10 5:44 P

Friday didn't work out but did some swinging with my KB class.

Sat

KB Suitcase Lifts, 24kg 4 sets, 6 reps

10 Minutes, as many rounds as possible
5 Double KB Squats, 12kg
5 Double Snatches, 12kg
5 or 6 rounds (??? lost count)

10 minutes, as many rounds as possible
20 Swings, 20kg
10 pushups
5 rounds? 6? I think 6 :)

Posts: 285
1/19/10 4:32 P

I don't have the book just been going on what my trainer and forum boards post.

To begin with, you need to find your rep number by doing the following and you'll need someone to call the times out to you:
You will be switching hands on the minute, so consider which arm should go first. During the first four minutes of testing, it's very important that you keep to the designated pace, instead of jumping the gun and cranking out the specified reps. The setup looks like this:

1st minute: 10 reps or 1 rep per 6 seconds
2nd minute: 14 reps or 1 rep per 4.5 seconds
3rd minute: 18 reps or 1 rep per 3.5 seconds
4th minute: 22 reps or 1 rep per 2.5 seconds
5th minute: All out or as many reps as possible


Once you've done this, divide the number of reps in your final minute by 4 and round up to the next whole number. This is your individual number and you can now crack on with VWC proper.

Start off by doing the 15:15 protocol whereby you are aiming to work up to doing 80 sets of your number. Each set must be completed in 15 seconds, as soon as you can no longer do this then that's the session over.

You should be doing a set on one arm, rest for 15 seconds and then do a set on the other arm and repeat until you're done.


I ended up with 6 as my rep number and the most anyone goes is 8. Beyond that and its either add rounds or weight.

You start with 20 minutes, or 40 rounds. Each side=1 round so you're doing 20 each side. Try to keep a steady pace but make sure you get all your reps done in 15 seconds.

Its a great workout but really does take some mental focus because around half way you're wishing you would just end it. You gotta motivate yourself through to the end. But, its a great feeling knowing that you cranked out 300 snatches.

The KEY is to keep focus on form as well. Cranking out reps just to get done doesn't count. Work on making EACH rep perfect form, no cheating. Again, this is where the mental aspect comes in. I think I'll post this to the discussion board as well, that's how much I love it!

Posts: 38
1/19/10 3:45 P

Maria,
I have never done a VO2 test and since reading the new study I thought I would give it a try. Any suggestions on articles that explain the test, how to time it, and how to set your pace?

Posts: 285
1/19/10 11:42 A

Monday-1/18/09

Missed my morning KB workout so I did bootcamp at night at the studio. It was 24 minutes that consisted of 12 different exercises, each 1 minute duration. The first set was 3, rest, second set 4, rest, third 5 rest, 2 min plank.

There were two classes back to back before I taught the KB class so I did both for a crazy 40 minutes. But intervals are fun and it went fast!

Posts: 285
1/18/10 3:38 P

Thanks for the info Nick. Just bought new shoes so we'll see how it goes tomorrow.

Did my KB workout on Friday. It was killer and I don't remember all of it. Suffice it to say-killer.

Sat-jogged for about 10 minutes. Stopped b/c of pain so walked for a bit. Jogged some more for a total of 30 minutes. Rowed for 20 minutes.

Sunday-V02 Max-12kg snatches 300 total
Protocal: 6 per 15 sec/15 sec rest=1 round
alternate L/R
50 Rounds

No rest for the wicked. Or the RKCs.

Posts: 38
1/15/10 11:01 A

TIP NUMBER ONE: Buy good shoes!! I started out running in crappy shoes and hated it. I went out and picked up a pair of nice running shoes (around $100) and they made it so much more enjoyable. If you have the extra money a nice pair of running shoes can be the difference in dreading even the thought of running and not being able to wait till you can get back out. I recommend Asics, for the money they last the longest in my opinion. Also, they have different fits and cushioning levels so if you have a running shop in your area go in and talk to them and have them fit you for a pair of shoes. It really is worth the time.

I didn't believe it at first either, but if it is something you want to stick with make the commitment and get a pair of good shoes. Your lower body will thank you!

I actually saved up the cash over a few paychecks so I didn't have to fork it out all at once. Also, another way to save is to get fitted and come home and shop online.

Edited by: NROBINSO1824 at: 1/15/2010 (11:02)

Posts: 285
1/14/10 9:16 P

My right foot has a bone spur thingy right in my arch that forces the tendons around it, instead of supporting my foot. It kind of makes my foot go to the side just a bit but nothing you'd notice if looking at it. But-hard impact, running/jumping will aggravate it.

I'm not looking for distance just increasing the cardio a bit more and adding variety. If you have running tips I'll gladly take them as I've never really enjoyed it much.

Posts: 38
1/14/10 7:39 P

I love doing sprints. They are very effective for fat loss, conditioning, and VO2 work. I usually hit those on my running days at least once a week. I also like doing 30 seconds sprints w/ 30 seconds rest.

Did you have a back injury or trying to work up to running for distance?

Posts: 285
1/14/10 10:42 A

Gotta catch up here:

Tues: Ran on the tread (ugh-but my trainer is upping my cardio)

1 min fast run
1 min moderate jog
x 3 rounds

5 min fast walk

10 min moderate jog
Had to stop b/c of pain in my lower back/right hip area.

Should've stopped sooner b/c had extreme pain the next day.

Wed:

8 C&P (L/R) x 3 sets
8 Rows (L/R same time) x 3 sets

5 Dbl KB Squats-12kg
5 Dble KB Snatches-12kg
x 2 rounds

Had to stop-too much pain

Wed Night:
3 x:
30 second 2 arm swing-20kg
rest 30 seconds
30 sec L snatches-12kg
30 sec R snatches-12kg
rest 1 minute

At least it got my back a little more flexible.

Posts: 90
1/12/10 6:42 P

I've done that in yoga, great!

There are several things I do that I don't have names for. I'd love to see a book with a lot more excerizes than what I've seen so far.

Edited by: ELIZAGREN at: 1/12/2010 (18:44)

Posts: 38
1/12/10 1:32 P

I saw someone doing jumping lunges at the gym the other day. They look pretty brutal after a bit. I usually just do alternating lunges. I may have to add these to the repertoire.

Posts: 285
1/12/10 10:56 A

Jumping lunges are hell!! LOL

Get into the lunge postion, then jump up, switch legs, and lunge down with the opposite leg. Then jump up, switch legs again, and lunge down. I hate them but they work great!

Posts: 90
1/11/10 8:23 P

What's a jumping lunge?

Posts: 285
1/11/10 1:55 P

Monday, Jan 11

Set A
Clean/Squat/Presses 5 L/R (12kg)
2 TGUs each side (12Kg)
30 Jumping Lunges
Repeat (total 2 rounds)

Rest 1 Minute

Set B
KB Lunges 10 L/R (12kg)
10 push ups
20 2 arm Swings (20kg)
Repeat 2 times (total of 3 rounds)

Rest 1 minute

1 min. snatches (12 reps L/R 12kg)
1 min Rest
x 5 Rounds

Gonna try to get in 2 ladders tonight of 16kg snatches.